Yoga for Weight Loss After Delivery: When, How and How Much
After delivery, your body has been through a lot over nine months. Weight gain, a loose belly, back pain and tiredness are all normal. The good news is that yoga, started at the right time and in the right way, helps your body regain strength. Just don’t rush it.
Always get your doctor’s go-ahead before starting any exercise after delivery. After a normal delivery it is often a few weeks, and after a C-section it takes longer. Only your doctor can tell you whether your body is ready.
First: breathing and gentle movement
Once your doctor says yes, keep the first 2 to 4 weeks gentle. The goal at this stage is not weight loss but waking up the deep muscles of the belly and pelvic area again.
- Deep belly breathingLie on your back with your knees bent. As you breathe in, let your belly rise gently; as you breathe out, slowly draw the navel in. 5 minutes a day.
- Pelvic tiltIn the same position, as you breathe out press your lower back gently towards the floor, then release. 8 to 10 times.
- Marjariasana (Cat-Cow)On your hands and knees, move your back up and down with the breath. Very good for back stiffness.
- Setu Bandhasana (Bridge)Lift your hips slowly and hold for 3 to 5 breaths. Strengthens the hips and lower back.
- Tadasana and a gentle walkStanding tall and walking a little every day bring back both posture and stamina.
What to avoid at first
- Crunches, Naukasana and asanas that strain the belly, until your doctor or teacher says so.
- Kapalbhati and other fast breathing pranayama.
- Deep twists and deep backbends.
- Jumping, running or fast Surya Namaskar.
After delivery, many women’s central belly muscles separate a little. In that case, exercises that strain the belly can make it worse. If you notice a bulge or gap down the middle of your belly, get it checked by a doctor or physiotherapist.
After a few weeks: build up slowly
When your body feels lighter and your doctor agrees, you can gradually add slow rounds of Surya Namaskar, Utkatasana, Virabhadrasana II and Trikonasana. 20 to 30 minutes, 4 to 5 days a week, is enough. For the asanas, see yoga for weight loss at home.
Food and sleep
- If you are breastfeeding, don’t cut food too much. Your body needs nourishment now.
- Include protein such as dal, curd, paneer or eggs, and vegetables, in every meal.
- Drink plenty of water, especially while breastfeeding.
- Rest when the baby sleeps. Lack of sleep increases both hunger and tiredness.
Weight goes slowly after delivery, and that is completely fine. Every body is different, so don’t compare yourself with anyone else. Doing a little every day is far better than doing a lot once in a while.
Frequently asked questions
How many days after delivery can I start yoga?
It depends on the delivery and your body. After a normal delivery it is often a few weeks, and after a C-section longer. Start only after your doctor says yes.
Which yoga should I do to reduce my belly after a C-section?
At first, only deep belly breathing, pelvic tilts and gentle walks. Avoid asanas that strain the belly until your doctor says so and the stitches have fully healed.
Can I do weight loss yoga while breastfeeding?
Yes, light to moderate yoga can be done while breastfeeding. Don’t cut food too much, and drink plenty of water.
This article is general information, not medical advice. If you have a health condition, an injury or are pregnant, talk to your doctor before you start yoga.
